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The Washington Post

Buckwheat and Hempseed Pancakes

Buckwheat and Hempseed Pancakes 16.000

Deb Lindsey for The Washington Post; tableware from Crate and Barrel

Jan 23, 2013

Some buckwheat pancakes don't contain much of their feature ingredient, which has a flavor that many people find too strong. This recipe achieves a nice balance; you can certainly taste the buckwheat, but in a good way.

These cakes are on the breakfast menu at Teaism's Old Town location, where they're served with orange butter and maple syrup. They also pair nicely with tart apple slices, fried until soft with a little cinnamon and brown sugar.

The recipe uses shelled (or hulled) hempseed, which is rich in omega-3 and omega-6 fatty acids. We found it at Whole Foods and MOM's Market locations, where we also found the rice bran oil that's called for.

Make Ahead: Individual cooked pancakes can be tightly wrapped and frozen for up to 1 month.


Servings: 16 Based on 4-inch pancakes
Ingredients
  • 3/4 cup buckwheat flour
  • 3/4 cup pastry flour
  • 1/2 tablespoon baking powder
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1 cup low- or whole-fat buttermilk, at room temperature
  • 2 medium eggs
  • 3/4 cup low- or whole-fat milk, at room temperature
  • 1 tablespoon honey
  • 2 tablespoons rice bran oil (see headnote)
  • 1/2 cup shelled hempseed (see headnote)
  • 1 to 2 tablespoons unsalted butter or vegetable oil, or as needed

Directions

Combine the flours, baking powder, baking soda and salt in a large bowl. Whisk together the buttermilk, eggs, milk, honey and oil in a medium bowl. Add the wet ingredients to the dry ingredients, stirring only enough to blend; do not overmix. Gently stir in the hempseed. Let the batter rest for several minutes; it will thicken.

Heat 1 teaspoon of the butter or oil in a large skillet or on a griddle over medium-high heat until hot.

When ready to cook, give the batter one last stir to combine. For each pancake, pour a scant 1/4 cup of batter onto the pan or griddle, spacing the cakes so they do not touch. Cook for 2 to 4 minutes, until the bottoms are browned and the edges appear dry. Turn the pancakes over and cook for 1 minute. Repeat to cook all of the pancakes, adding butter or oil to the pan as needed. Serve with the pancake topping(s) of your choice.


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Recipe Source

Adapted from "Washington, DC Chef's Table," by Beth Kanter (Lyons, 2012).

Tested by Jane Touzalin.

E-mail questions to the Food Section.

E-mail questions to the Food Section at food@washpost.com.

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Nutritional Facts

Calories per pancake: 100


% Daily Values*

Total Fat: 5g 8%

Saturated Fat: 1g 5%

Cholesterol: 25mg 8%

Sodium: 150mg 6%

Total Carbohydrates: 11g 4%

Dietary Fiber: 1g 4%

Sugar: 2g

Protein: 4g


*Percent Daily Value based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Total Fat: Less than 65g

Saturated Fat: Less than 20g

Cholesterol: Less than 300mg

Sodium: Less than 2,400mg

Total Carbohydrates: 300g

Dietary Fiber: 25g

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